7 Hidden Vegetable Ideas for Picky Kids
Photo by Roman Odintsov
As a parent, we know the importance of ensuring our children get enough nutrients in their diet. But unfortunately, many of our kids are notoriously picky when it comes to eating vegetables. While it can be challenging to get them to eat their greens, it's important to keep trying!
The good news is that there are many ways to incorporate vegetables into our kiddo’s meals without them even realizing it. So, here are ten hidden vegetable ideas for picky kids that are sure to make mealtime easier and more nutritious.
1. Smoothies
Smoothies are a super easy way to secretly sneak some extra veggies into your kids’ diet. You can add spinach, kale, carrots, or any other vegetables you have on hand. The sweetness of the fruit will mask the taste of the veggies, so your kids won't even know they're there!
2. Zucchini Bread
For a sweet homemade treat with a healthy twist, try making zucchini bread. Flavored with sweet cinnamon and vanilla, you can hardly tell that it’s packed with veggies. Plus zucchini helps keep the bread moist. Throw in some chocolate chips or walnuts for another flavor!
3. Sweet Potato Fries
Every kid loves french fries so why not put a healthy spin on them? Sweet potato fries are a great alternative to regular fries. They're also easy to make at home! Just cut sweet potatoes into thin strips, toss them with some oil, and bake them in the oven or air fryer until crispy. Serve them with some ketchup, and watch your kids devour them.
4. Hidden Veggie Quesadillas
Quesadillas are a classic kid favorite, but you can make them healthier by throwing in some vegetables. Mix pureed black beans or spinach into the cheese filling. Or dice up some peppers to sprinkle in. Put some salsa or guacamole on the side and your kids won't even notice they're eating their veggies!
5. Cauliflower Rice
Another simple veggie alternative to traditional ingredients is cauliflower rice! All you have to do is pulse cauliflower florets in a food processor until they're the size of rice grains. You can then sauté it with some butter or olive oil and replace it as a rice base in any dish.
6. Broccoli Cheese Soup
What’s better for a cozy day at home than a warm bowl of soup? For a healthier broccoli cheese soup, just puree broccoli and mix it with cheese to create a creamy soup that your kids will love. Serve it with some crusty bread, and your kids won't even notice they're eating broccoli.
7. Hidden Veggie Meatballs
If your kids are anything like mine then they love a big plate of spaghetti and meatballs. To sneak in some extra nutrients I like to mix grated zucchini or carrots into the meatball mixture before rolling them into balls. If your family doesn’t do meat you can also make a vegetarian meatless meatball with tofu, beans, or tempeh! The vegetables will be completely hidden, and your kids won't even know they're there.
Which hidden vegetable disguise do your kids love? Try out one of these 7 recipe ideas to make sure your little ones are eating their greens.